Core Pillars of a Weight Management Diet Calorie Deficit: Consume slightly fewer calories than your body burns daily. High Protein: Eat 1.2 to 2.0 grams of protein per kilogram of body weight to maintain muscle and feel full. High Fiber: Aim for 25 to 35 grams of fiber daily from whole foods to slow digestion. Healthy Fats: Include small amounts of unsaturated fats like avocados, nuts, and olive oil for hormone health. Hydration: Drink 2 to 3 litres of water daily to support metabolism and prevent false hunger. Foods to Prioritise vs. Foods to Limit Focus On *Non-Starchy Vegetables: Spinach, broccoli, cauliflower, cabbage, cucumbers, and capsicum. *Lean Proteins: Soya chunks, egg whites, chicken breast, fish, low-fat curd, and lentils. *Complex Carbohydrates: Quinoa, oats, brown rice, whole wheat, and millets (jowar, bajra). *Whole Fruits: Apples, berries, papayas, and oranges (eat whole instead of juicing). Limit or Avoid *Liquid Calories: Soft drinks, packaged juices, sweetened tea, coffee, and alcohol. *Refined Carbs: White bread, maida (refined flour), biscuits, cakes, and instant noodles. *Ultra-Processed Foods: Chips, frozen fried snacks, and commercial namkeen. *Added Sugars: High-fructose corn syrup, table sugar, and excessive honey or jaggery. #diet #health #weightmanagement
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